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Nocturnal Leg Cramps: EP’s Sciatica Clinic

By
Dr Alexander D Jimenez DC, APRN, FNP-BC, CFMP, IFMCP
-
Senior woman suffering from leg pain while sitting on the bed at home

Lying down on the couch or bed when the lower leg seizes with intense sensations and pain that doesn’t stop, and the muscle could be hard to the touch. When trying to move the leg, it feels paralyzed. Nocturnal leg cramps, called muscle spasms or Charley horses, occur when one or more leg muscles tighten involuntarily. Individuals can be awake or asleep when a leg cramp strikes. Chiropractic treatment, decompression, and massage therapies can help relieve symptoms, stretch and relax the muscles, and restore function and health.

Nocturnal Leg Cramps: EP' Chiropractic Specialists

Nocturnal Leg Cramps

Nocturnal leg cramps most often affect the gastrocnemius/calf muscle. However, they can also affect the muscles in the front of the thigh/quadriceps and the back of the thigh/hamstrings.

  • Often, the tight muscle relaxes in less than 10 minutes.
  • The leg and area can feel sore and tender afterward.
  • Frequent calf cramps at night can cause sleep problems.
  • Nocturnal leg cramps are more common among women and older adults.

Causes

There are no known exact cause/s, making most cases idiopathic. However, there are known factors that can increase the risk. These can include:

Prolonged Sitting and Position

  • Sitting with the legs crossed or the toes pointed for long periods shortens/pulls the calf muscles, which can cause cramping.

Prolonged Standing and Posture

  • Individuals standing for long periods are likelier to experience nocturnal cramps from the stressed muscles.

Muscle Overexertion

  • Too much exercise can create an overworked muscle and can contribute to cramps.

Nerve Activity Abnormalities

Lack of Physical/Exercise Activity

  • Muscles need to be stretched regularly to function correctly.
  • Lack of physical activity for long periods weakens the muscles, making them more susceptible to injury.

Shortening The Tendons

  • The tendons, which connect muscles and bones, shorten naturally over time.
  • Without stretching, this could lead to cramping.
  • Cramps may be related to foot position when sleeping, with the feet and toes extending away from the body, known as plantar flexion.
  • This shortens the calf muscles, making them more susceptible to cramping.

Leg cramps at night are unlikely a sign of a more serious medical condition, but they are associated with the following conditions:

  • Musculoskeletal disorders.
  • Structural issues – flat feet or spinal stenosis.
  • Metabolic disorders like diabetes.
  • Pregnancy.
  • Medications – statins and diuretics.
  • Neurological disorders, like motor neuron disease or peripheral neuropathy.
  • Neurodegenerative disorders.
  • Liver, kidney, and thyroid conditions.
  • Cardiovascular conditions.

Chiropractic and Physical Therapy

Rehabilitation with chiropractic, massage, and physical therapy depends on the severity of the injury and condition. A chiropractic treatment plan can include the following:

  • Calf muscle stretching.
  • Targeted Stretch Exercises.
  • Progressive calf stretching exercises – a regular stretching and flexibility program will increase the range of motion and prevent future calf injuries.
  • Foam rolling – gentle self-massage with a foam roller can help reduce spasms and improve blood circulation.
  • Percussive massage.
  • Muscle strengthening exercises will build muscle strength and coordination to prevent future strain injuries.

At-home therapy can include:

Maintain Hydration

  • Fluids allow for normal muscle function.
  • Individuals may need to adjust how much fluid is drunk based on weather, age, activity level, and medications.

Change Sleeping Position

  • Individuals should avoid sleeping in positions in which the feet are pointing downward.
  • Try sleeping on the back with a pillow behind the knees.

Self Massage

  • Massaging the affected muscles will help them relax.
  • Use one or both hands or a massage gun to knead and loosen the muscles gently.

Stretching

  • Various stretches will maintain the treatment, help keep the muscles relaxed and retrain the muscles.

Stationary Cycle

  • A few minutes of easy pedaling can help loosen the leg muscles before bed.

Walking on the Heels

  • This will activate the muscles on the other side of the calf, allowing the calves to relax.

Supportive Footwear

  • Poor footwear can aggravate issues with the nerves and muscles in the feet and legs.
  • Orthotics may help.

Heat Application

  • Heat can soothe tight muscles and increases blood flow to the area.
  • Apply a hot towel, water bottle, heating pad, or muscle topical cream to the affected area.
  • A warm bath or shower (if available, shower massage setting) can also help.

Sciatica Secrets Revealed

References

Allen, Richard E, and Karl A Kirby. “Nocturnal leg cramps.” American family physician vol. 86,4 (2012): 350-5.

Butler, J V et al. “Nocturnal leg cramps in older people.” Postgraduate medical journal vol. 78,924 (2002): 596-8. doi:10.1136/pmj.78.924.596

Garrison, Scott R et al. “Magnesium for skeletal muscle cramps.” The Cochrane Database of systematic reviews vol. 2012,9 CD009402. Sep 12, 2012, doi:10.1002/14651858.CD009402.pub2

Giuffre BA, Black AC, Jeanmonod R. Anatomy, Sciatic Nerve. [Updated 2023 May 4]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK482431/

Handa, Junichi, et al. “Nocturnal Leg Cramps and Lumbar Spinal Stenosis: A Cross-Sectional Study in the Community.” International Journal of general medicine vol. 15 7985-7993. Nov 1 2022, doi:10.2147/IJGM.S383425

Hsu D, Chang KV. Gastrocnemius Strain. [Updated 2022 Aug 22]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK534766/

Mayo Clinic Staff. (2019). Night leg cramps. mayoclinic.org/symptoms/night-leg-cramps/basics/causes/sym-20050813

Monderer, Renee S et al. “Nocturnal leg cramps.” Current Neurology and Neuroscience report vol. 10,1 (2010): 53-9. doi:10.1007/s11910-009-0079-5

Watermelon Nutrition: EP Functional Wellness Clinic

By
Dr Alexander D Jimenez DC, APRN, FNP-BC, CFMP, IFMCP
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Refreshing cold summer drink watermelon slushie with basil

Watermelon, one of the summer’s main fruits, is low in calories and rich in water. It provides an excellent source of vitamins A and C and lycopene and is less acidic than citrus fruits and tomatoes. The whole fruit is edible. The watermelon can be used as frozen chunks for water or seltzer drinks, smoothies, salsas, and salads; the rind can be stir-fried, stewed, or pickled, and the subtle sweetness pairs well with cheese, nuts, and other protein sources.

Watermelon Nutrition: EP's Chiropractic Functional Clinic

Watermelon

Watermelon poses few risks, with research deeming the fruit nontoxic. Side effects from eating too much watermelon can include abdominal discomfort, bloating, and gas.
The fruit does contain sugar, recommending individuals with diabetes should be careful to avoid sugar spikes.

Vitamins and Minerals

  • A fully ripe red watermelon contains higher nutrients than a less ripe watermelon.
  • A single serving is a healthy source of vitamins C and A, providing a significant percentage of the daily requirement.
  • Vitamin C aids in wound healing and can help increase anti-aging properties and immune system function.
  • Vitamin A is important for eye health.

Calories

  • One cup of diced or balled watermelon contains about 46 calories.
  • Wedges around one-sixteenth of the melon, or 286 g, contain approximately 86 calories.

Benefits

Watermelon can benefit health in several ways.

Fight Dehydration

  • Watermelon is nearly 92% water, making it a hydrating food choice.
  • If it is a struggle to drink water, specifically during the hot summer days, a few servings of watermelon can rehydrate the body.

Reduce Blood Pressure

  • Watermelon contains antioxidants that research has shown can help reduce or prevent high blood pressure.
  • A fully ripe melon contains more lycopene than a tomato.

Reduce Risk of Infections and Cancer

Contributes to Weight Loss

  • A group of overweight adults participated in a study that found the group that ate watermelon instead of low-fat cookies felt fuller.
  • The watermelon group also showed reductions in body weight, body mass index, waist-to-hip ratio, and blood pressure.

Reduce Muscle Fatigue

  • The fruit contains a significant amount of the amino acid citrulline.
  • Capsules of concentrated citrulline are sold as nutritional supplements.
  • The benefits are not conclusive, but some studies show that supplements could reduce the feeling of fatigue.

Nutrition Fundamentals

References

Bailey, Stephen J et al. “Two weeks of watermelon juice supplementation improves nitric oxide bioavailability but not endurance exercise performance in humans.” Nitric oxide: biology and chemistry vol. 59 (2016): 10-20. doi:10.1016/j.niox.2016.06.008

Burton-Freeman, Britt, et al. “Watermelon and L-Citrulline in Cardio-Metabolic Health: Review of the Evidence 2000-2020.” Current atherosclerosis reports vol. 23,12 81. 11 Dec. 2021, doi:10.1007/s11883-021-00978-5

Figueroa, Arturo, et al. “Watermelon extract supplementation reduces ankle blood pressure and carotid augmentation index in obese adults with prehypertension or hypertension.” American Journal of Hypertension vol. 25,6 (2012): 640-3. doi:10.1038/ajh.2012.20

Glenn, J.M., Gray, M., Wethington, L.N. et al. Acute citrulline malate supplementation improves upper- and lower-body submaximal weightlifting exercise performance in resistance-trained females. Eur J Nutr 56, 775–784 (2017). https://doi.org/10.1007/s00394-015-1124-6

Martínez-Sánchez A., Ramos-Campo D. J., Fernández-Lobato B., Rubio-Arias J. A., Alacid F., & Aguayo E. (2017). Biochemical, physiological, and performance response of a functional watermelon juice enriched in L-citrulline during a half-marathon race. Food & Nutrition Research, 61. Retrieved from https://foodandnutritionresearch.net/index.php/fnr/article/view/1203

Naz, Ambreen, et al. “Watermelon lycopene and allied health claims.” EXCLI journal vol. 13 650-60. 3 Jun. 2014

Panche, A N et al. “Flavonoids: an overview.” Journal of nutritional science vol. 5 e47. 29 Dec. 2016, doi:10.1017/jns.2016.41

Volino-Souza, Mônica et al. “Current Evidence of Watermelon (Citrullus lanatus) Ingestion on Vascular Health: A Food Science and Technology Perspective.” Nutrients vol. 14,14 2913. 15 Jul. 2022, doi:10.3390/nu14142913

Olympic Athlete Discipline: EP Functional Wellness Clinic

By
Dr Alexander D Jimenez DC, APRN, FNP-BC, CFMP, IFMCP
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close-up hands male gymnast in gymnastics grips apply gym chalk from magnesia stands

Olympic athletes are so fit they make everything look easy. It is one of the most amazing examples of athletic prowess to behold. Attempting these feats of athleticism could lead to injury without proper training and conditioning. However, you can draw inspiration from these incredible skills and commitment to reach your fitness goals. Individuals can emulate the Olympic athlete’s discipline to get the most out of physical activity and workouts.

Olympic Athlete Discipline: EP's Chiropractic Specialist Team

Olympic Athlete Discipline

This is not about the literal workout routines these athletes engage in but the mental state and discipline that keeps them motivated, especially when things get tough. This can help individuals get the most out of every workout. When momentum or motivation starts to dwindle, look to Olympic athletes and then apply that discipline to recharge motivation and achieve the goal.

Learn to Train Daily

Many can succumb to weekend warrior syndrome. After sitting on the couch after a long day of work all week, individuals try to make up for the inactivity by overexerting themselves with hours of exercise on the weekend. This is a perfect setup for injury.

  • Instead, train, work out, exercise, and move around daily. Professional athletes know they won’t get the top results in one shot.
  • They approach it in incremental steps for a solid foundation and understanding of the final and optimal result.
  • Daily physical activity and exercise maintain body conditioning, strength, and overall fitness.
  • And makes the body more efficient at burning fat.

Maintain Goal Focus

  • Olympic athletes have specific goals in their training. There has to be when competing against the best athletes in the world and winning.
  • Individual health and fitness goals may be smaller, but they are just as important and should be treated as such for motivation to exercise each day.
  • Keep goals simple, specific, and reachable/doable when setting them.
  • SMART goals are Specific, Measurable, Achievable, Realistic, and Time-based.
  • Use daily reminders of what the goal is and strategies to achieve it.

Utilize Specific Training

  • Olympic athletes must have incredible endurance, strength, and skill sets to complete their event.
  • They must incorporate specific training drills, exercises, stretches, nutrition, etc., to improve and advance.
  • Whatever the goal, make sure the training is appropriate.
  • If trying to build muscle, focus on heavy strength training and consuming quality calories.
  • If the goal is to lose weight, break down the goal into achievable steps to get there, like.
  • What type of workouts are needed?
  • Consulting a nutritionist for recommendations.

Fuel the Body for Top Performance

  • Individuals can be concerned about food and whether it contains too much fat or calories.
  • Olympic athletes worry about getting the right nutrients and calories to fuel their bodies for competition.
  • Use a similar approach and ask what is the best thing I should eat right now for the workout and…
  • What foods will maintain optimal body health?

Listen to The Body and Rest

  • Olympic athletes have to learn to maintain the balance of maintaining top performance and not getting burnt out.
  • This is when they know to listen to their bodies, extend recovery days, or take a mini-vacation.
  • Overtraining can lead to injury, frustration, discouragement, and loss of motivation.
  • Know the signs of overtraining and take a break.

Focus on Proper Form

  • Whatever the activity, make sure proper form is followed.
  • For example, distance runners hold their heads high, have relaxed faces and upper bodies, have a natural arm swing, and do not overstride.
  • Apply the same form principles to stretches and exercises.

Stronger Body = Better Life

References

Casa, Douglas J et al. “Fluid Needs for Training, Competition, and Recovery in Track-and-Field Athletes.” International Journal of sports nutrition and exercise metabolism vol. 29,2 (2019): 175-180. doi:10.1123/ijsnem.2018-0374

Bailey RR. Goal Setting and Action Planning for Health Behavior Change. Am J Lifestyle Med. 2019;13(6):615-618. doi:10.1177/1559827617729634

Hackett, Daniel, et al. “Olympic weightlifting training improves vertical jump height in sportspeople: a systematic review with meta-analysis.” British Journal of sports medicine vol. 50,14 (2016): 865-72. doi:10.1136/bjsports-2015-094951

Huebner, Marianne, et al. “The Masters’ athlete in Olympic weightlifting: Training, lifestyle, health challenges, and gender differences.” PloS one vol. 15,12 e0243652. 4 Dec. 2020, doi:10.1371/journal.pone.0243652

Kreher JB, Schwartz JB. Overtraining Syndrome: A Practical Guide. Sports Health. 2012;4(2):128-138. doi:10.1177/1941738111434406

Swift DL, Johannsen NM, Lavie CJ, Earnest CP, Church TS. The Role of Exercise and Physical Activity in Weight Loss and Maintenance. Prog Cardiovasc Dis. 2014;56(4):441-447. doi:10.1016/j.pcad.2013.09.012

The Difference Between Surgery & Decompression For Back Pain

By
Dr Alexander D Jimenez DC, APRN, FNP-BC, CFMP, IFMCP
-

Introduction

Back pain is a common problem that affects people worldwide, but many individuals are unaware of it until they experience constant back muscle aches. Back pain can impact the cervical, thoracic, and lumbar spine and can even lead to referred pain in the arms and legs. Repetitive movements, poor posture, prolonged sitting, and physical inactivity are common causes of back pain. In some cases, traumatic incidents or accidents can also contribute to the development of back pain. To manage back pain, individuals often seek treatments to alleviate it and improve their quality of life. In this article, we’ll explore two treatments to help alleviate back pain and provide tips on managing the pain effectively. We work with certified medical providers who use our patients’ valuable information to treat individuals with back pain and find the right treatment to alleviate their pain. We encourage patients to ask essential questions and seek education from our associated medical providers about their condition. Dr. Jimenez, D.C., provides this information as an educational service. Disclaimer

 

Spine Surgery For Low Back Pain

Are you experiencing pain in your upper, middle, or lower back? Do you feel a radiating pain running down your arms or legs, or have you noticed that you are hunching over more than usual? These symptoms are often associated with back pain, which can be debilitating. Many people who suffer from back pain seek relief and may opt for surgery to alleviate their symptoms. Research studies revealed that spinal surgery could effectively reduce neurogenic pain and deficits that exacerbate spinal nerve root compression and may help individuals regain their functionality and mobility. However, as research studies stated, surgery is typically recommended only after conservative treatments have been tried for at least six months without success. Several surgical options are available, including injection therapy, non-fusion stabilization, facet and disc replacement, and spinal fusion surgery, which may relieve back pain.

 

Managing Back Pain After Surgery

Individuals who undergo surgery for back pain must follow a recovery plan to prevent the pain from recurring. Research studies suggest that the effects of spinal surgery for back pain should last for three days, after which adequate rest is essential. Following this, individuals should become pain-free and able to move again. To prevent back pain from returning, doctors often recommend changing daily habits and activities and creating a personalized treatment plan to strengthen back muscles. While surgery for back pain can be expensive, non-surgical treatments are available to alleviate the pain.

 

The Science Of Motion & Chiropractic Care- Video

The Science of Motion +CHIROPRACTIC CARE+ El Paso, Tx (2023)

Are you experiencing pain in your upper, middle, or lower back? Do you feel discomfort, stiffness, or aches when stretching? Have you engaged in activities that can strain your back muscles? These symptoms often indicate back pain, a common problem many people face at some point. Several factors contribute to back pain, including repetitive movements, spinal disc compression, and spinal nerve root irritation. Physical inactivity, prolonged sitting, heavy lifting, and poor posture are common causes of back pain that can lead to disability. However, various treatments can alleviate the effects of back pain and prevent it from recurring. The video above demonstrates how chiropractic care can help relieve back pain by using spinal manipulation to align the spine. Chiropractic care is a safe, gentle, and affordable non-surgical treatment that can be combined with other therapies to prevent future back pain.

Spinal Decompression For Back Pain

 

When relieving back pain, some people avoid surgery because it can be expensive. Fortunately, alternative treatments are safe, affordable, and gentle on the spine. Non-surgical options can relieve many individuals suffering from back pain without surgery. Research shows that spinal decompression is an effective treatment that uses gentle traction to create negative pressure in the spinal disc. This can increase hydration and reduce pressure on the nerve root, which can alleviate back pain. Spinal decompression can also help relax and stretch the back muscles by gently pulling the spine. This treatment is cost-effective and can be combined with other therapies to prevent the return of back pain.

 

The Effects Of Spinal Decompression On Back Pain

Dr. Eric Kaplan, D.C., FIAMA, and Dr. Perry Bard, D.C., wrote “The Ultimate Spinal Decompression,” which states that spinal decompression is safe and effective in reducing back pain. Through spinal decompression, the herniated disc causing back pain is pulled back to its original position, allowing the surrounding nerve roots to relax. Research studies have shown that spinal decompression can help increase spinal disc height and restore mobility to the back and spine, enabling individuals to return to their daily activities without pain.

 

Conclusion

Across the world back pain is a widespread problem that affects many people worldwide. It can be a significant problem if left untreated. Fortunately, numerous treatment options can alleviate the symptoms and allow individuals to resume their daily activities. The two main types of treatment are surgical and non-surgical therapies. While surgical treatment can be effective, it is also expensive. Non-surgical therapy, on the other hand, is cost-effective. Combining these treatments with other therapies is possible to decrease the likelihood of back pain returning. By listening to their bodies and taking preventive measures, individuals can avoid a reoccurrence of pain.

 

References

Bajwa, S. J., & Haldar, R. (2015). Pain management following spinal surgeries: An appraisal of the available options. Journal of Craniovertebral Junction and Spine, 6(3), 105. https://doi.org/10.4103/0974-8237.161589

Baliga, S., Treon, K., & Craig, N. J. A. (2015). Low Back Pain: Current Surgical Approaches. Asian Spine Journal, 9(4), 645. https://doi.org/10.4184/asj.2015.9.4.645

Choi, J., Lee, S., & Hwangbo, G. (2015). Influences of spinal decompression therapy and general traction therapy on the pain, disability, and straight leg raising of patients with intervertebral disc herniation. Journal of Physical Therapy Science, 27(2), 481–483. https://doi.org/10.1589/jpts.27.481

Evans, L., O’Donohoe, T., Morokoff, A., & Drummond, K. (2022). The role of spinal surgery in the treatment of low back pain. Medical Journal of Australia, 218(1), 40–45. https://doi.org/10.5694/mja2.51788

Kang, J.-I., Jeong, D.-K., & Choi, H. (2016). Effect of spinal decompression on the lumbar muscle activity and disk height in patients with herniated intervertebral disk. Journal of Physical Therapy Science, 28(11), 3125–3130. https://doi.org/10.1589/jpts.28.3125

Kaplan, E., & Bard, P. (2023). The Ultimate Spinal Decompression. JETLAUNCH.

Disclaimer

Starting Swimming Exercises For Back Health: EP Sciatica Clinic

By
Dr Alexander D Jimenez DC, APRN, FNP-BC, CFMP, IFMCP
-
woman diving underwater in swimwear in swimming pool

Individuals dealing with or managing chronic back pain should incorporate swimming exercises. Swimming is a low-impact aerobic conditioning exercise that’s easy on the back and healthy for the spine. When an individual struggles with back problems, they may be tempted to rest and avoid physical activity/exercise. Total rest is not recommended as it can cause the muscles that support the back to weaken or atrophy. When the muscles weaken, they cannot stabilize the spine or body correctly, which causes conditions to worsen or contribute to new injuries. Starting swimming exercises can expand the spine, relieve painful pressure or strain on the back and strengthen the muscles for spinal health.

Starting Swimming Exercises For Back Health: EP Chiropractic

Starting Swimming Exercises

Swimming does not impact the spine and other musculoskeletal structures because the water suspends the body.

  • Swimming is a full-body, low-impact exercise which is excellent for individuals of all ages and all body shapes and sizes.
  • Talk to a healthcare professional about any questions or concerns about how swimming may impact your body.
  • Swimming benefits include stress relief, a strengthened musculoskeletal system, and support in heart health.

Swimming for Back Problems

Relaxes The Nervous System

  • Tense muscles can cause or contribute to back problems and pain symptoms and aggravate spinal conditions.
  • Swimming exercises release endorphins to relax the nervous system and tense muscles.

Relieves Pressure on Joints

  • The water lightens the body relieving pressure on the joints and muscles.

Builds Muscle to Support the Spine

  • The resistance and movement strengthen the whole body with the joints and spine supported.
  • Swimming engages muscles not always used, specifically those needed to improve spinal stability.

Exercises for Back Relief

Checking with a physician before exercising is recommended, especially if starting a new exercise routine. When you meet with the Injury Medical Chiropractic and Functional Medicine Cline team, we can determine if starting swimming exercises would benefit you. Once cleared, here are some swimming exercises that could help bring relief:

Walking

  • Walking around the pool means movement that the body needs to heal and build muscle without aggravating symptoms.

Aerobics

  • Water aerobics is perfect for working on cardiovascular health needed to build strength.
  • Increase mobility and flexibility.

Swimming Laps

  • Start slow when swimming laps, maybe only twice a week at first.
  • The different types of strokes work various muscles in the hips, chest, and back.
  • Treading water is a great way to get the body used to the movements.
  • A swim coach can provide tips on the proper technique and form.

Swim Exercise Tools and Accessories

Proper swimming equipment can make the exercise sessions much more enjoyable.

Swim Cap

  • Swim caps protect the hair from the water’s elements and keep hair from blocking the view.

Goggles

  • Goggles protect the eyes and help to see better underwater.
  • Look for a comfortable pair that doesn’t leak.

Sun protection and clothing

  • A day in the sun and water increases the risk of exposure to UV rays.

Waterproof Headphones

  • For listening to music or podcasts while swimming.

Kickboard

  • Many pools can provide kickboards that swimmers can borrow during their time there.
  • Lean the upper body on the board and kick, focusing on lower body movements.

Pull Buoy

  • Pull buoys help focus on the upper body and arm work.
  • It is placed between the upper thighs to help the legs float as the individual pulls with their arms.

It is recommended to take some lessons to learn how the body moves through the water. Once a basic understanding of balance and buoyancy is met, individuals can propel through the water more efficiently.

Sciatica Secrets Revealed

References

Bartels, Else Marie, et al. “Aquatic exercise for the treatment of knee and hip osteoarthritis.” The Cochrane Database of systematic reviews vol. 3,3 CD005523. 23 Mar. 2016, doi:10.1002/14651858.CD005523.pub3

Cole, A J et al. “Spine pain: aquatic rehabilitation strategies.” Journal of Back and musculoskeletal rehabilitation vol. 4,4 (1994): 273-86. doi:10.3233/BMR-1994-4407

Ferrell, M C. “The spine in swimming.” Clinics in sports medicine vol. 18,2 (1999): 389-93, viii. doi:10.1016/s0278-5919(05)70153-8

Su, Yanlin, et al. “Swimming as Treatment for Osteoporosis: A Systematic Review and Meta-analysis.” BioMed research international vol. 2020 6210201. 15 May. 2020, doi:10.1155/2020/6210201

Wirth, Klaus, et al. “Strength Training in Swimming.” International Journal of environmental research and public health vol. 19,9 5369. 28 Apr. 2022, doi:10.3390/ijerph19095369

Posterior Cervical Compression Alleviated By Spinal Decompression

By
Dr Alexander D Jimenez DC, APRN, FNP-BC, CFMP, IFMCP
-

Introduction

The neck is an extremely flexible part of the upper body that allows the head to move without causing pain or discomfort. It is part of the musculoskeletal system‘s cervical spinal region, which supports the spinal column and is surrounded by various muscles, tissues, and ligaments that protect the spinal cord. However, poor posture, spending too much time hunched over a computer, or looking down at our cellphones can cause neck muscles to become overstretched, leading to compression of the cervical spinal discs. This can cause the cervical discs to bulge or herniate, aggravating the spinal cord and causing neck pain and other associated conditions. This post will discuss how cervical disc compression affects neck pain and how decompression surgery and spinal decompression can help alleviate this condition. We work with certified medical providers who use our patients’ valuable information to treat individuals dealing with cervical disc compression affecting their necks and causes mobility issues. We encourage patients to ask essential questions and seek education from our associated medical providers about their condition. Dr. Jimenez, D.C., provides this information as an educational service. Disclaimer

 

What Is Cervical Disc Compression?

 

Have you been experiencing neck pain or muscle aches in your shoulders? Do you feel numbness or tingling running down your arms and fingers? These symptoms may be signs of cervical disc compression. The cervical spinal discs act as shock absorbers for the spine, preventing unwanted pressure and mobility issues. Research studies revealed that age-related degenerative properties like dehydration could cause herniated and compressed cervical discs, leading to posterior disc protrusion into the spinal cord. Trauma can also cause extreme hyperflexion or hyperextension of the posterior neck muscles, resulting in various neck symptoms. Additional research studies stated cervical disc displacement could cause compression or impingement on spinal nerve roots, leading to inflammation and neck pain.

 

How Is It Associated With Neck Pain?

When the spinal cord and nerve roots in the cervical region are affected by cervical disc compression, the pain can be dull or sharp, depending on how it affects many individuals. According to research studies, many people are unaware that repetitive normal factors or traumatic forces can cause a challenge in determining the origin of the pain from symptomatic or asymptomatic disc compression. Additional research studies mentioned that cervical disc compression could cause upper and lower extremities abnormalities, such as loss of deep tendon reflexes in the arms and legs, loss of motor function in the hands and feet, muscle weakness, headaches, and gait imbalances. However, various treatments can alleviate the pain-like symptoms associated with cervical disc compression and help the body’s natural healing process.

From Inflammation To Healing-Video

From Inflammation to Healing | El Paso, Tx (2023)

Are you experiencing inflammation and pain in your neck? Do you notice a tingling or numb sensation in your hands or feet? Or do you feel stiffness in your shoulders or neck? These symptoms can be caused by compressed cervical discs, which many people are unaware of. The compression of cervical discs is a common source of neck pain and can even cause referred pain in the upper and lower extremities. Repetitive motions to the neck can cause the posterior neck muscles to overstretch and lead to pain. Normal or traumatic factors can also lead to neck pain associated with cervical disc compression, resulting in disc herniation. Fortunately, non-surgical therapies like chiropractic care and spinal decompression can help alleviate the symptoms of pain, discomfort, and inflammation caused by cervical disc compression. Check out the video above for more information on these treatments.

Posterior Cervical Disc Decompression Surgery

If you experience cervical compression on your neck, it can lead to persistent neck pain and discomfort if left untreated. Many people opt for posterior cervical disc decompression surgery to alleviate the effects of disc herniation. According to “The Ultimate Spinal Decompression” by Dr. Perry Bard, D.C., and Dr. Eric Kaplan, D.C., FIAMA, cervical disc herniation can sometimes affect the back of the neck and cause persistent pain. In such cases, decompression surgery is often performed. During the procedure, a small incision is made at the back of the neck, and a portion of the damaged disc is removed to ease the irritated nerve. This brings relief to the individual suffering from neck pain.

 

Non-Surgical Decompression For Compressed Cervical Disc

 

If you’re not interested in surgery for cervical disc compression, consider non-surgical spinal decompression instead. Studies have shown that spinal decompression is a safe, non-invasive treatment involving gentle cervical spine traction to reposition the herniated disc. This treatment can also help rehydrate the spinal disc by bringing in nutrients and oxygenated blood to promote natural healing. Additionally, spinal decompression can alleviate any remaining symptoms of neck pain.

 

Conclusion

The neck is a highly flexible area that enables smooth head movement without discomfort or pain. However, it is also a part of the musculoskeletal cervical region that can be prone to injuries. Compression of the disc due to normal or traumatic factors can result in herniation, causing pain if left untreated. Fortunately, several treatments are available to alleviate neck pain caused by cervical compression and make the neck mobile again.

 

References

Amjad, F., Mohseni-Bandpei, M. A., Gilani, S. A., Ahmad, A., & Hanif, A. (2022). Effects of non-surgical decompression therapy in addition to routine physical therapy on pain, range of motion, endurance, functional disability and quality of life versus routine physical therapy alone in patients with lumbar radiculopathy; a randomized controlled trial. BMC Musculoskeletal Disorders, 23(1). https://doi.org/10.1186/s12891-022-05196-x

Choi, S. H., & Kang, C.-N. (2020). Degenerative Cervical Myelopathy: Pathophysiology and Current Treatment Strategies. Asian Spine Journal, 14(5), 710–720. https://doi.org/10.31616/asj.2020.0490

Kaplan, E., & Bard, P. (2023). The Ultimate Spinal Decompression. JETLAUNCH.

McGilvery, W., Eastin, M., Sen, A., & Witkos, M. (2019). Self Manipulated Cervical Spine Leads to Posterior Disc Herniation and Spinal Stenosis. Brain Sciences, 9(6), 125. https://doi.org/10.3390/brainsci9060125

Peng, B., & DePalma, M. J. (2018). Cervical disc degeneration and neck pain. Journal of Pain Research, Volume 11, 2853–2857. https://doi.org/10.2147/jpr.s180018

Yeung, J. T., Johnson, J. I., & Karim, A. S. (2012). Cervical disc herniation presenting with neck pain and contralateral symptoms: a case report. Journal of Medical Case Reports, 6(1). https://doi.org/10.1186/1752-1947-6-166

Disclaimer

Heat Induced Headaches: EP Functional Health Wellness Clinic

By
Dr Alexander D Jimenez DC, APRN, FNP-BC, CFMP, IFMCP
-
woman worker tired from work hard overwork fatigue be sick at construction site

When temperatures are elevated in summer, heat-induced and severe headaches like migraines are common during the hot months. However, a migraine caused by heat is not the same as a headache caused by heat, as the two have different symptoms. What they have in common is that they’re both triggered by the way hot weather affects the body. Understanding the causes and the warning signs of a heat headache can help prevent and treat potentially dangerous heat-related conditions. Injury Medical Chiropractic and Functional Medicine Clinic use various techniques and therapies customized to the individual to relieve pain and improve function.

Heat Induced Headaches: EP's Chiropractic Clinic

Heat-Induced Headaches

Headaches and migraines are common, affecting 20 percent of women and nearly 10 percent of men. An increase in frequency can be caused by

  • Dehydration.
  • Environmental factors.
  • Heat exhaustion.
  • Heat stroke.

A heat-induced headache can feel like a dull pulsing ache around the temples or in the back of the head. Depending on the cause, a heat-induced headache may escalate to a more intensely felt internal pain.

Causes

A heat-induced headache may not be caused by the hot weather but by how the body responds to heat. Weather-related triggers of headaches and migraine include:

  • Sun glare
  • Bright light
  • High humidity
  • Sudden drops in barometric pressure
  • Weather conditions can also cause changes in serotonin levels.
  • Hormonal fluctuations are common migraine triggers that can also cause headaches.
  • Dehydration – can trigger both headaches and migraine.

When exposed to higher temperatures, the body needs more water to compensate for the lost water as it uses and sweats it out. Prolonged exposure to high temperatures puts the body at risk for heat exhaustion, one of the stages of heat stroke, with headaches as a symptom of heat exhaustion. Any time the body is exposed to high temperatures or spends a long time outside in the hot sun, and a headache occurs afterward, a heat stroke is possible.

Heat Headache Symptoms

Symptoms of a heat-induced headache can vary according to the situation. If the headache is triggered by heat exhaustion, the body will have heat exhaustion symptoms and head pain. Heat exhaustion symptoms include:

  • Dizziness.
  • Muscle cramps or tightness.
  • Nausea.
  • Fainting.
  • An extreme thirst that does not go away.

If the headache or migraine is related to heat exposure but not connected to heat exhaustion, the symptoms may include the following:

  • A throbbing, dull sensation in the head.
  • Dehydration.
  • Fatigue.
  • Sensitivity to light.

Relief

Individuals can be proactive about prevention.

  • If possible, limit time outside, protect the eyes with sunglasses, and wear a hat with a brim when staying outdoors.
  • Exercise indoors in an air-conditioned environment if able.
  • Increase water consumption as temperatures rise, and utilize healthy sports drinks to replenish electrolytes.

Home remedies can include:

Chiropractic Care

Chiropractic treatment can include:

  • Craniocervical mobilization involves gentle chiropractic pressure on the neck to adjust the joints.
  • Spinal manipulation involves applying more force and pressure at certain points along the spine.
  • Neuromuscular massage includes kneading joints and muscles and relieves pain by releasing pressure from compressed nerves.
  • Myofascial release massage is aimed at the tissues that connect and support muscles and focuses on trigger points in the back and neck or head to relax muscles and improve blood circulation.
  • Trigger point therapies target tense areas to help relax muscles while improving blood flow and relieving stress.
  • Traction therapy.
  • Decompression therapy.
  • Exercises designed specifically to reduce pain.

From Inflammation to Healing

References

Bryans, Roland, et al. “Evidence-based guidelines for the chiropractic treatment of adults with headache.” Journal of Manipulative and physiological therapeutics vol. 34,5 (2011): 274-89. doi:10.1016/j.jmpt.2011.04.008

Demont, Anthony, et al. “Efficacy of physiotherapy interventions for the management of adults with cervicogenic headache: A systematic review and meta-analyses.” PM & R: the journal of Injury, Function, and Rehabilitation vol. 15,5 (2023): 613-628. doi:10.1002/pmrj.12856

Di Lorenzo, C et al. “Heat stress disorders and headache: a case of new daily persistent headache secondary to heat stroke.” BMJ case reports vol. 2009 (2009): bcr08.2008.0700. doi:10.1136/bcr.08.2008.0700

Fernández-de-Las-Peñas, César, and María L Cuadrado. “Physical therapy for headaches.” Cephalalgia: an international journal of Headache vol. 36,12 (2016): 1134-1142. doi:10.1177/0333102415596445

Swanson JW. (2018). Migraines: Are they triggered by weather changes? mayoclinic.org/diseases-conditions/migraine-headache/expert-answers/migraine-headache/faq-20058505

Victoria Espí-López, Gemma, et al. “Effectiveness of Physical Therapy in Patients with Tension-type Headache: Literature Review.” Journal of the Japanese Physical Therapy Association = Rigaku ryoho vol. 17,1 (2014): 31-38. doi:10.1298/jjpta.Vol17_005

Whalen, John, et al. “A Short Review of the Treatment of Headaches Using Osteopathic Manipulative Treatment.” Current pain and headache reports vol. 22,12 82. 5 Oct. 2018, doi:10.1007/s11916-018-0736-y

Middle Back Trigger Points: EP Functional Health Clinic

By
Dr Alexander D Jimenez DC, APRN, FNP-BC, CFMP, IFMCP
-
Physiotherapist with mask and a patient stretching on a ball. Physiotherapy with protective measures for the Coronavirus pandemic, COVID-19. Osteopathy, sports chiromassage

Upper and middle/mid-back pain and/or pain between the shoulder blades is common for individuals who spend long hours sitting or standing. Stress, tension, and repetitive movements can cause middle-back trigger points to develop. Symptoms occur anywhere from the neck’s base to the bottom of the rib cage. Trigger point development and reoccurrence can contribute to chronic upper and middle back pain. Injury Medical Chiropractic and Functional Medicine Clinic can release, relieve and help prevent trigger points through various therapies and treatment plans.

Middle Back Trigger Points: EP's Chiropractic Injury Specialists

Middle Back Trigger Points

The ribs attach to the sternum and adhere to and wrap around the back. Pain and sensation symptoms can radiate to other places where the nerve travels if a nerve in this area is pinched, irritated, or injured. The muscle groups of the chest region also have a significant role in middle back trigger point development. Tension in the chest muscles can overload the muscles of the mid-back region, causing tightness. This happens to individuals that release the trigger points in the mid-back muscles but fail to address the trigger points in the chest muscles, causing reactivation that could worsen the injury. Three muscle groups can cause trigger point referred pain between the shoulder blades include:

  • Rhomboids
  • Middle Trapezius
  • Pectoralis Major

Rhomboid Trigger Points Between the Shoulder Blades

  • The Rhomboid muscle group is found in the mid-back region, between the shoulder blades.
  • These muscles attach along the spine and run diagonally downward to connect to the inside of the shoulder blade.
  • The contraction causes the shoulder blades to retract and rotate.
  • Trigger points only cause pain in the region of the muscle group.
  • They can cause tenderness in the region and the spinous process or the bony tip extending from the lamina or part that can be felt when touching the back.
  • The pain is often described as burning.

Rhomboid Trigger Symptoms

  • A common symptom is superficial aching between the shoulder blades that individuals try to rub with their fingers to get relief.
  • Intense pain can extend upward to the shoulder area above the blade and into the neck area.
  • Individuals may hear or feel a crunching and snapping as they move the shoulder blades.
  • The common rounded-shoulder and forward-head hunching posture are nearly always present in individuals with these trigger points.

Middle Trapezius Trigger Points

  • The trapezius is the large, diamond-shaped muscle group that forms the base of the neck and upper back.
  • It has attachment points at the bottom of the skull, along the spine, collarbone, and shoulder blade.
  • When this muscle contracts, it moves the shoulder blade.
  • Movements can also affect the neck and head region.
  • Trigger points in the middle portion of this muscle refer to pain between the shoulder blades and the spine.
  • Trigger points develop for several reasons, including unhealthy postures, stress, injuries, falls, and sleeping positions.
  • Additionally, tension and added trigger points in the chest muscles can overload the Trapezius muscle fibers, causing trigger point development.

Trapezius Symptoms

  • It can be difficult to distinguish pain from the middle trapezius and rhomboid trigger points.
  • Pain in the middle trapezius can have more of a burning sensation and often extends over the thoracic spine.
  • The pain referral to the spine can activate secondary trigger points in the surrounding muscles.

Pectoralis Major Trigger Points

  • The Pectoralis Major muscle group is the large, flat muscles in the upper chest region.
  • The muscle has four overlapping sections that attach to the ribs, collarbone, chest bone, and upper arm at the shoulder.
  • The muscle group contracts when pushing with the arms in front of the body and rotating the arms inward towards the trunk.
  • Trigger points can radiate pain symptoms to the chest, shoulder, and breast regions.
  • Numbness and/or pain can radiate down the inside of the arm and into the fingers.
  • Trigger points in this muscle group can activate triggers in the upper back, causing pain symptoms between the shoulder blades.

Pectoralis Major Symptoms

  • Individuals will present with chest pain, front shoulder pain, and pain traveling down the inside of the arm to the elbow.
  • If referred pain occurs on the person’s left side, it can be similar to cardiac pain.
  • Consult a cardiologist to rule out cardiac involvement before investigating trigger points.
  • The pain will initially occur on one side of the chest but can spread to the other as it intensifies.
  • In many, the pain is only experienced with the movement of the arms and goes away or decreases with rest.
  • Simultaneous pain in the mid-back, between the shoulder blades, frequently occurs.
  • In women, there may be nipple sensitivity and pain in the breast.
  • The breast can become enlarged from the tension causing impaired lymphatic drainage.

Chiropractic Treatment

Chiropractors treat myofascial pain syndromes such as myofascial trigger points or adhesions with various therapies. A chiropractor will locate trigger points by pressing muscle tissue or manipulating the muscle fibers. Once the trigger points have been found, treatment can include:

  • Massage.
  • Percussive Massage.
  • MET techniques.
  • Myofascial release techniques.
  • Applied pressure to reduce pain gradually.
  • Direct pressure upon the trigger point.
  • Chiropractic adjustments.
  • Targeted stretching.
  • Decompression.
  • Health coaching.

Fighting Inflammation Naturally

References

Barbero, Marco, et al. “Myofascial pain syndrome and trigger points: evaluation and treatment in patients with musculoskeletal pain.” Current Opinion in Supportive and palliative care vol. 13,3 (2019): 270-276. doi:10.1097/SPC.0000000000000445

Bethers, Amber H et al. “Positional release therapy and therapeutic massage reduce muscle trigger and tender points.” Journal of Bodywork and movement therapies vol. 28 (2021): 264-270. doi:10.1016/j.jbmt.2021.07.005

Birinci, Tansu, et al. “Stretching exercises combined with ischemic compression in pectoralis minor muscle with latent trigger points: A single-blind, randomized, controlled pilot trial.” Complementary therapies in clinical practice vol. 38 (2020): 101080. doi:10.1016/j.ctcp.2019.101080

Farrell C, Kiel J. Anatomy, Back, Rhomboid Muscles. [Updated 2023 May 16]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK534856/

Gupta, Lokesh, and Shri Prakash Singh. “Ultrasound-Guided Trigger Point Injection for Myofascial Trigger Points in the Subscapularis and Pectoralis Muscles.” Yonsei medical journal vol. 57,2 (2016): 538. doi:10.3349/ymj.2016.57.2.538

Moraska, Albert F et al. “Responsiveness of Myofascial Trigger Points to Single and Multiple Trigger Point Release Massages: A Randomized, Placebo-Controlled Trial.” American Journal of physical medicine & Rehabilitation vol. 96,9 (2017): 639-645. doi:10.1097/PHM.0000000000000728

Sadria, Golnaz, et al. “A comparison of the effect of the active release and muscle energy techniques on the latent trigger points of the upper trapezius.” Journal of bodywork and movement therapies vol. 21,4 (2017): 920-925. doi:10.1016/j.jbmt.2016.10.005

Tiric-Campara, Merita, et al. “Occupational overuse syndrome (technological diseases): carpal tunnel syndrome, a mouse shoulder, cervical pain syndrome.” Acta informatica medica : AIM : journal of the Society for Medical Informatics of Bosnia & Herzegovina : casopis Drustva za medicinsku informatiku BiH vol. 22,5 (2014): 333-40. doi:10.5455/aim.2014.22.333-340

Exercises To Help Digestion: EP Functional Wellness Clinic

By
Dr Alexander D Jimenez DC, APRN, FNP-BC, CFMP, IFMCP
-
Portrait of a friendly physiotherapist helping his senior patient work out with weights.

Regular exercise and physical activity help with cardiovascular health, improved mood, better management of chronic conditions, and can help digestion. For individuals with any GI distress or inflammatory bowel disease that has caused digestive enzyme deficiencies, exercise, and physical movement have been found to provide digestive aid. Here we look at activities to help digestion.

Exercises To Help Digestion: EP Chiropractic Team

Exercises To Help Digestion

When exercising the body, the cardiac output/volume of blood the heart pumps every minute increases as the demand for oxygenated blood throughout the body increases, particularly in the working muscles. During exercise, the same increase in blood circulation happens within the digestive system’s muscle groups. The blood flow to digestive organs causes peristalsis, which is involuntary constriction and relaxation of the muscles in the digestive tract. This process helps move food efficiently through the gastrointestinal tract. Exercise supports the growth of beneficial gut bacteria to maintain a healthy digestive system.

  • Exercise helps relieves stress which means lower amounts of cortisol.
  • Research has found that elevated cortisol levels are associated with compromised digestive function.
  • Chronic cortisol production can cause:
  • Increased intestinal permeability.
  • Impaired absorption of micronutrients.
  • Abdominal pain or discomfort.

Types of Exercise

  • Sticking to moderate-intensity workouts supports a healthy gut microbiome and reduces inflammation.
  • Whereas high-intensity exercise sends blood away from the core and toward the extremities to power the muscles, which does not help digestion.
  • High-intensity exercise may trigger an inflammatory response, leading to abdominal pain or discomfort, diarrhea, and cramps.

Moderate-intensity exercise activities to try include:

Yoga

  • Yoga is a great stress reduction tool, helping to reduce inflammation that can lead to various gut issues, including constipation and stomach pain.
  • Left untreated, chronic inflammation can cause inflammatory bowel disease symptoms to flare.
  • Yoga places mild pressure on the digestive organs in certain positions, which can help digestion.

Walking

  • Walking 30 to 40 minutes three to four times a week can make a digestive difference.
  • Walking stimulates blood flow to the intestinal muscles, which helps activate the lymphatic system.
  • The gut’s lymphatic system helps to absorb and transport lipids and other nutrients throughout the body during digestion.
  • The system activates through walking or manual lymphatic massage can improve constipation.

Tai Chi

  • Tai chi has been shown to improve immune function and inflammation of the gut and is a helpful tool for maintaining homeostasis/gut balance.
  • This is a form of moderate-intensity exercise and meditative practice.
  • The emphasis is on slow controlled movements and deep breathing.
  • This makes it recommended for individuals looking to improve digestion and those with gastrointestinal conditions.

Pilates

  • Pilates is the practice that targets abdominal muscles and utilizes diaphragmatic breathing to help individuals perform a series of movements to strengthen and elongate the body’s muscles.
  • Individuals who perform this exercise often report relief from bloating and gas.
  • Exercises like rolling like a ball or the swan dive are great for the digestive organs.

Digestion Goals

Whether new to exercise or returning, a plan can help you get there. Meeting with a fitness trainer or sports chiropractor is a great place to begin if you have limited knowledge about what works best for your body and schedule.

  • A certified trainer can help guide you toward an achievable program that focuses on gut health.
  • Individuals with a GI disorder should talk with their doctors before starting a new exercise plan.
  • This does not mean you can’t do intense exercises like running; you’ll want to work with a doctor to set up a program that doesn’t cause flare-ups.
  • Aim for roughly three hours of moderate-intensity weekly exercise to support a healthy digestive system.
  • Sit less and move more.
  • Do at least two or more muscle-strengthening activities of moderate intensity every week.
  • An anti-inflammatory diet may aid digestion.

Benefits of Stretching

References

Cherpak, Christine E. “Mindful Eating: A Review Of How The Stress-Digestion-Mindfulness Triad May Modulate And Improve Gastrointestinal And Digestive Function.” Integrative medicine (Encinitas, Calif.) vol. 18,4 (2019): 48-53.

Drouin, Jacqueline S et al. “Comparisons between Manual Lymph Drainage, Abdominal Massage, and Electrical Stimulation on Functional Constipation Outcomes: A Randomized, Controlled Trial.” International Journal of environmental research and public health vol. 17,11 3924. June 1. 2020, doi:10.3390/ijerph17113924

Hamasaki, Hidetaka. “Exercise and gut microbiota: clinical implications for the feasibility of Tai Chi.” Journal of integrative medicine vol. 15,4 (2017): 270-281. doi:10.1016/S2095-4964(17)60342-X

Joyner, Michael J, and Darren P Casey. “Regulation of increased blood flow (hyperemia) to muscles during exercise: a hierarchy of competing physiological needs.” Physiological Reviews vol. 95,2 (2015): 549-601. doi:10.1152/physrev.00035.2013

LeBouef T, Yaker Z, Whited L. Physiology, Autonomic Nervous System. [Updated 2023 May 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK538516/

Singhal, Rashi, and Yatrik M Shah. “Oxygen battle in the gut: Hypoxia and hypoxia-inducible factors in metabolic and inflammatory responses in the intestine.” The Journal of biological chemistry vol. 295,30 (2020): 10493-10505. doi:10.1074/jbc.REV120.011188

van Wijck, Kim, et al. “Physiology and pathophysiology of splanchnic hypoperfusion and intestinal injury during exercise: strategies for evaluation and prevention.” American Journal of Physiology. Gastrointestinal and liver physiology vol. 303,2 (2012): G155-68. doi:10.1152/ajpgi.00066.2012

Body Stiffness: EP’s Functional Wellness Clinic

By
Dr Alexander D Jimenez DC, APRN, FNP-BC, CFMP, IFMCP
-
Young woman with neck pain is being examined by a physiatrist

Body stiffness is common, especially as the body ages. Stiffness can result from intense work, lack of physical exercise, or specific conditions. The reasons vary from individual to individual. Some feel stiff when they wake up, while others become stiff after stopping physical activity. For others, stiffness can result from practicing unhealthy postures, intense workouts, or something new that the body is beginning to get used to. There are several ways to prevent and treat stiffness, no matter the cause, including targeted physical movements, posture corrections, body decompression, chiropractic realignment, stretches, and therapeutic massage.

Body Stiffness: EP's Chiropractic Injury Specialists

Body Stiffness

Knowing the cause of body stiffness and how to relieve it can help prevent and treat the condition so the body can function better. It’s vital to see a health care professional immediately if stiffness results from an injury, accompanied by pain, it does not go away with home treatments, or if an insect bite or infection could be the cause.

  • Individuals should speak to a healthcare professional for frequent stiffness that interferes with their quality of life.
  • Most of the time, stiffness can be treated at home and reduced through preventative measures.
  • Stay active but not too hard until the body gets used to the activity.
  • Various relief methods include a warm bath, massage shower, or self-massage.

Intense Work or Exercise

  • The muscles incur tiny tears when exercising or performing heavy labor, especially when the body is not used to the intensity or duration.
  • These tears are normal and help build larger and stronger muscles.
  • Individuals may feel stiff and sore for 24-72 hours as the body repairs itself.
  • Inflammation surrounding the joints/synovial fluid after heavy activity or repetitive movements is another cause.

Inactivity

  • Moving around generates the synovial fluid that lubricates the joints.
  • When body movement stops, like going to sleep or long periods spent sitting, working, or watching tv, fluid production slows down, resulting in body stiffness.
  • The lack of fluid after movement can make the body feel stiff when returning to activity.

Unhealthy Posture

  • The body can become stiff and sore when routinely holding the body in a way that strains the muscles, tendons, and ligaments.
  • Sitting or standing incorrectly from an unhealthy workstation setup or postural habits contributes to stiffness and musculoskeletal problems.

Medical Conditions

  • Medical conditions can cause stiffness like rheumatoid arthritis, Lyme disease, thyroid disease, strains and sprains, and low vitamin D levels.
  • See medical attention if you suspect any medical causes are behind the body stiffness.

Prevention

Depending on the reason behind body stiffness, there are ways to prevent it.

Warm-Up

  • Warming up before any physical activity loosens up the muscles before fully engaging.
  • Soreness will present and is part of the muscle repair process.
  • Properly warming up can help the repair go faster.

Mobility and Flexibility Breaks

  • Taking breaks from inactivity by getting up and moving around, walking, or performing mobility movements could increase the secretions of joint fluid, prevent stiffness, and relieve the effects of poor postural habits you may have been making.
  • Set a timer to break up periods of inactivity and move around.
  • Get up for 5 minutes every hour to move the muscles and get the blood flowing.

Stay Aware of Posture and Form

  • Postural awareness can help prevent muscle strain that leads to stiffness.
  • Adjusting the workspace and posture can help prevent stiffness.
  • The posterior chain: head, neck, torso, and legs are aligned with the feet flat on the floor and back supported.

Stay Active

  • Maintaining muscle movement maintains blood circulation, which can help reduce stiffness.
  • Exercise helps reduce inflammation, increases synovial fluid production, and helps strengthen the muscles.

Active Recovery

  • Participating in active recovery can help bring blood flow to the muscles and prevent inflammation.
  • Light cardiovascular activities include swimming, cycling, walking, or bodyweight movements.

Anti-Inflammatory Nutrition

  • Anti-inflammation nutrition like the Mediterranean diet, which includes healthy fats, plenty of fruits and vegetables, lean proteins, seafood, and whole grains, can help reduce aches and stiffness.
  • Getting enough vitamin D can reduce stiffness.

Chiropractic Flexibility Restoration

Chiropractic adjustments, decompression, MET, and therapeutic massage techniques can relieve muscle soreness and stiffness and restore body function. The chiropractic team will evaluate the individual, diagnose the cause/s, and develop a personalized treatment plan. The team will provide posture training, stretching the body, using a percussive massager or foam roller to break tight, stiff muscles and release adhesions of tissues.

Enhance Your Lifestyle

References

Mailey, Emily L et al. “Comparing the effects of two different break strategies on occupational sedentary behavior in a real-world setting: A randomized trial.” Preventive medicine reports vol. 4 423-8. 9 Aug. 2016, doi:10.1016/j.pmedr.2016.08.010

Schleip, Robert, and Werner Klingler. “Active contractile properties of fascia.” Clinical Anatomy (New York, N.Y.) vol. 32,7 (2019): 891-895. doi:10.1002/ca.23391

Shimoyama, Daisuke, et al. “Reliability of shoulder muscle stiffness measurement using strain ultrasound elastography and an acoustic coupler.” Journal of medical ultrasonics (2001) vol. 48,1 (2021): 91-96. doi:10.1007/s10396-020-01056-0

Trube, Niclas, et al. “How muscle stiffness affects human body model behavior.” Biomedical engineering online vol. 20,1 53. 2 Jun. 2021, doi:10.1186/s12938-021-00876-6

Weerapong, Pornratshanee, et al. “The mechanisms of massage and effects on performance, muscle recovery, and injury prevention.” Sports medicine (Auckland, N.Z.) vol. 35,3 (2005): 235-56. doi:10.2165/00007256-200535030-00004

Sandwich Nutrition and Health: EP Functional Health Clinic

By
Dr Alexander D Jimenez DC, APRN, FNP-BC, CFMP, IFMCP
-
Family nutrition, diet. Side view of cheerful beautiful young hispanic woman wearing apron housewife preparing healthy breakfast for family, lady making sandwich, kitchen interior, copy space

A typical sandwich from home includes bread – one thick slice of whole wheat, one or two favorite condiments, lunch meat, lettuce, tomato, and pickles. Packing a homemade lunch to work or school is one of the easiest ways to lose and maintain weight. Making a sandwich means the ingredients, calories, and nutrition can be controlled. However, a healthy sandwich can easily exceed calories if not careful. Bread choices and condiments like mayonnaise, dressings, and cheese can change a sandwich’s nutrition and increase calories, fat, and sodium. Calories can be cut with smart nutrition information and a few recommendations.

Sandwich Nutrition and Health: EP Chiropractic Clinic

Sandwich Nutrition Facts and Health Benefits

Sandwich Calories and Nutrition

USDA nutrition information for one sandwich with ham, cheese, and mayonnaise equals 155 grams.

  • Total Calories 361
  • Fat 16.7 grams
  • Sodium 1320 milligrams
  • Carbohydrates 32.5 grams
  • Fiber 2.3 grams
  • Sugars 5.1 grams
  • Protein 19.3 grams

Favorites

The calories can vary based on the bread, fillings, and spread used to make it and whether vegetables are added.

Peanut Butter

  • Calories 200 – 300.
  • Peanut butter on white bread.
  • A single serving of peanut butter is two tablespoons.

Peanut Butter and Jelly

  • Calories 350 – 500.
  • Depending on how much peanut butter is used and the type of jelly or jam.

Nutella

  • Calories 300 – 500.
  • A 2-tablespoon serving is 200 calories.

Turkey Sandwich

  • Calories 160 – 500.
  • Depending on the amount of meat added and condiment choices.

Ham

  • Calories less than 200.
  • This is without the cheese.
  • With butter on French bread, it can be 400 calories or more.

Chicken Salad

  • Calories 400 – 600 or more.

Egg Salad

  • Calories 350 for the mayonnaise filling, plus around 150 for the bread.

Egg and Cheese

  • Calories 250 -400 or more.
  • If made on a biscuit or croissant.

Subway

  • 230 to nearly 1000 calories.

Cut Calories

With a few adjustments and healthy swaps, a nutritious and healthy sandwich that is lower in calories but full of flavor can be made.

Low-Calorie Bread

  • Thick, crusty bread, bagels, baguettes, croissants, and hearty rolls can contain fat and calories.
  • Instead, choose a whole grain or bread alternative with additional nutrient benefits like healthy fats or fiber.
  • Consider an open-faced sandwich for heartier bread and keeping the portion to one slice.
  • Make a sandwich without bread and wrap the filling in lettuce or other bread substitutes.

Leaner Fillings

Once a healthy bread is chosen, build the sandwich around a meat or meat-free filling. Get creative and try different choices to find new flavors. Read labels of meat or fish spreads that sound healthy. Many brands may contain protein and beneficial nutrients, but the filling is often combined with other ingredients high in calories. Try for:

  • Deli ham sliced thin.
  • Deli turkey sliced thin.
  • Deli roast beef sliced thin.
  • Deli-style rotisserie chicken breast sliced thin.
  • Look for low-sodium meats.
  • Grilled eggplant.
  • Grilled portobello mushroom.

Nutrient-Rich Vegetables

Pack the sandwich with natural toppings like vegetables. Make a goal to have at least two vegetable servings per sandwich. Nutrient-rich vegetables add flavor and crunch to the sandwich.

  • Iceberg lettuce, spinach, romaine lettuce, or greens.
  • Shredded cabbage.
  • Tomato.
  • Sun-dried tomatoes.
  • Cucumber.
  • Jalapeno peppers.
  • Banana peppers.
  • Green peppers.
  • Plain or grilled onions.
  • Basil leaves.
  • Bean sprouts.

Low-Calorie Condiments

The spread takes up the least space on a sandwich but can contain the most fat. Condiments should be used moderately.

  • Olive oil
  • Butter
  • Aioli
  • Tahini
  • Pesto
  • Salad dressing
  • Jelly
  • Avocado
  • Guacamole
  • Olive tapenade
  • Barbecue sauce
  • Relish
  • Ketchup
  • Dijon mustard
  • Yellow mustard

When first starting, cutting sandwich calories might seem complicated and unfamiliar. Fill the refrigerator with as many healthy choices as possible, get creative, and see what you come up with, as crafting a delicious meal is fun once you get the hang of it.

Body In Balance, Fitness, and Nutrition

References

An, R et al.” Sandwich consumption concerning daily dietary intake and diet quality among U.S. adults, 2003-2012″ Public Health vol. 140 (2016): 206-212. doi:10.1016/j.puhe.2016.06.008

Sebastian, Rhonda S., et al.” Sandwich Consumption by Adults in the U.S. What We Eat In America, NHANES 2009-2012″ FSRG Dietary Data Briefs, United States Department of Agriculture (USDA), December 2015.

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. [Historical Record]: Ham and Cheese.

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central [Historical Record]. Whole Wheat Bread.

Zhao Z, Feng Q, Yin Z, et al. Red and processed meat consumption and colorectal cancer risk: a systematic review and meta-analysis. Oncotarget. 2017;8(47):83306-83314. doi:10.18632/oncotarget.20667

Anterior Cervical Disc Compression Relieved By Decompression

By
Dr Alexander D Jimenez DC, APRN, FNP-BC, CFMP, IFMCP
-

Introduction

Neck injuries are more common than people realize and can lead to mobility issues, affecting the head and shoulders. This is caused by herniated or compressed cervical discs, which can irritate spinal nerve roots. Neck muscles can also be injured, resulting in shoulder pain, stiffness, or headaches. Neck pain is the second most common problem after back pain. Poor posture, phone usage, and computer work can all contribute to neck pain, which can worsen over time if left untreated. Fortunately, therapies are available to gently stretch affected muscles and realign cervical discs, providing relief. Our article discusses how neck pain affects the body, factors related to anterior cervical compression, and how spinal decompression can alleviate neck pain. We work with certified medical providers who use our patients’ valuable information to provide cervical disc treatments for individuals with neck pain affecting their cervical spine and causing mobility issues. We encourage patients to ask essential questions and seek education from our associated medical providers about their condition. Dr. Jimenez, D.C., provides this information as an educational service. Disclaimer

 

How Does Neck Pain Affect The Body?

 

Are you experiencing muscle stiffness between your neck and shoulders? Do you feel discomfort when working for long periods in a hunched position? Or are you suffering from persistent headaches that won’t go away? These symptoms could be caused by neck pain associated with anterior cervical disc compression, a common issue affecting many people. Neck pain is the second most common pain-related problem after low back pain, and it carries corresponding risk profiles that can lead to its development. Research studies revealed that cervical disc herniation associated with neck pain can affect the upper body extremities, ranging from mild to severe symptoms. The spine has three regions: cervical, thoracic, and lumbar, which protect the spinal cord that branches out the nerve roots, allowing mobility and flexibility for the head, neck, and shoulders. When the cervical discs become herniated, they can aggravate the nerve roots, leading to numerous symptoms that can affect the surrounding muscles in the neck and shoulders. Further research studies have revealed that when the cervical intervertebral discs are compressed, they become a common source of neck pain, usually accompanied by neck stiffness and other overlapping risk profiles that can cause referred pain to the upper body extremities. Therefore, neck pain associated with anterior cervical disc compression can become an issue when multiple environmental factors are involved.

 

Factors Associated With Anterior Cervical Compression To The Neck

Neck pain caused by anterior cervical compression can be due to numerous factors such as poor posture, degenerative disc disease (DDD), spinal stenosis, constantly looking down at a cell phone, being in a hunched or slouched position at work, and repetitive lifting of heavy objects. When individuals engage in repetitive motions that strain the neck, it can result in cervical compression that affects the nerve roots, causing abnormal neuron signals and shoulder or neck pain, according to research studies. This can also lead to overlapping risk profiles, causing referred pain to the upper extremities and somato-visceral pain. Additionally, anterior cervical compression can affect the cardiovascular system, resulting in unwanted symptoms like headaches and neck stiffness, causing significant discomfort.

 

Chiropractic Recovery Testimony-Video

How Chiropractic helped me Recover *MUST WATCH* | El Paso, Tx (2023)

Are you experiencing frequent headaches or stiffness between your shoulders and neck? Do you feel pain when stretching your neck from side to side? These symptoms may be related to anterior cervical compression in your cervical spine, which can cause herniation of the spinal disc and affect the nerve roots within muscle and tissue fibers. This can lead to referred pain in the neck and shoulder regions. Fortunately, there are various ways to alleviate pain and stiffness in the neck and treat chronic conditions associated with cervical disc herniation. Non-surgical treatments like chiropractic care can relieve neck and shoulder pain caused by cervical disc herniation. Combining non-surgical treatments with other therapies can prevent neck pain from recurring and improve posture. Chiropractic care can also alleviate referred pain caused by neck pain through manual and mechanical manipulation. Check out the video above for more information on non-surgical treatments for cervical disc herniation.

How Spinal Decompression Can Alleviate Neck Pain

Neck pain can be confusing because it can affect the shoulders and chest, leading to referred visceral-somatic pain. Fortunately, many treatments are available to alleviate neck pain and its associated symptoms. According to “The Ultimate Spinal Decompression” by Dr. Eric Kaplan, D.C., FIAMA, and Dr. Perry Bard, D.C., unwanted pressure on the cervical spinal disc can cause damage and ongoing pain by pressing the nerve root. If this happens, some people choose anterior cervical discectomy, which involves a small incision in the neck to remove the damaged disc and relieve pressure on the nerve root. Others opt for spinal decompression if the disc is herniated and aggravates the nerve root in the cervical spine region.

 

Studies have shown that spinal decompression can help ease neck and shoulder pain by gently stretching the spine through traction. This allows the herniated disc to be pulled back to its original position, relieving pressure on the affected nerve root and muscles. Spinal decompression is a safe and non-invasive treatment option that can be combined with other non-surgical therapies. It is also cost-effective and can benefit individuals who incorporate it into their health and wellness plans.

 

Conclusion

Neck pain is commonly caused by cervical disc herniation, leading to discomfort in the upper extremities around the neck. Repetitive motions associated with normal activities, such as poor posture, phone usage, and desk work, can also contribute to neck pain. Fortunately, non-surgical treatments like spinal decompression are available. This gentle technique uses traction to stretch the spine and alleviate pain from disc herniation, making it a cost-efficient option. By combining spinal decompression with other therapies, individuals can prevent the recurrence of neck pain and enjoy a pain-free life.

 

References

Kaplan, E., & Bard, P. (2023). The Ultimate Spinal Decompression. JETLAUNCH.

Peng, B., & DePalma, M. J. (2018). Cervical disc degeneration and neck pain. Journal of Pain Research, Volume 11, 2853–2857. https://doi.org/10.2147/jpr.s180018

Samir Sharrak, & Yasir Al Khalili. (2019, September 2). Cervical Disc Herniation. Nih.gov; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK546618/

Xu, Q., Tian, X., Bao, X., Liu, D., Zeng, F., & Sun, Q. (2022). Nonsurgical spinal decompression system traction combined with electroacupuncture in the treatment of multi-segmental cervical disc herniation. Medicine, 101(3), e28540. https://doi.org/10.1097/md.0000000000028540

Yeung, J. T., Johnson, J. I., & Karim, A. S. (2012). Cervical disc herniation presenting with neck pain and contralateral symptoms: a case report. Journal of Medical Case Reports, 6(1). https://doi.org/10.1186/1752-1947-6-166

Disclaimer

Vehicle Crash Hip Injury: EP Sciatica Clinic

By
Dr Alexander D Jimenez DC, APRN, FNP-BC, CFMP, IFMCP
-
A car is hit from behind in an accident showing severe damage

As one of the most load-bearing joints in the body, the hips nearly affect every movement. If the hip joint is involved in a vehicle crash, the space in the joint/hip capsule can fill with fluid, causing joint effusion or swelling, inflammation, dull-immobilizing pain, and stiffness. Hip pain is a common injury symptom reported after a vehicle crash. This pain can range from mild to severe and may be short-term or last for months. No matter the level of pain being experienced, action must be taken quickly to avoid long-term damage. Individuals need high-quality, patient-focused care from experienced specialists as soon as possible to get on the road to recovery.

Vehicle Crash Hip Injury: EP Chiropractic Rehabilitation Team

Vehicle Crash Hip Injury

The hip joints must be healthy and work as effectively as possible to stay active. Arthritis, hip fractures, bursitis, tendonitis, injuries from falls, and automobile collisions are the most common causes of chronic hip pain. Depending upon the type of injury, individuals may experience pain symptoms in the thigh, groin, inside of the hip joint, or buttocks.

Associated Injuries

The most common injuries that cause pain in the hip after a collision include:

Hip Ligament Sprains or Strains

  • A hip ligament sprain or strain is caused by overstretched or torn ligaments.
  • These tissues attach bones to other bones and provide stability to the joints.
  • These injuries may only require rest and ice to heal, depending on the severity.
  • Chiropractic, decompression, and physical massage therapies may be necessary for realignment and to keep muscles flexible and relaxed.

Bursitis

  • Bursitis is an inflammation of the bursa, or the fluid-filled sac providing cushioning/material between bones and muscles.
  • It is one of the main causes of hip pain after an automobile collision and requires immediate medical attention.

Tendonitis

  • Tendonitis is a type of injury that affects soft tissues like tendons and ligaments, as opposed to bone and muscle.
  • Tendonitis can result in chronic pain and various discomfort symptoms in and around the hip area if left untreated.

Hip Labral Tear

  • A hip labral tear is a type of joint damage in which the soft tissue/labrum that covers the hip’s socket gets torn.
  • The tissue ensures that the thighbone head moves smoothly within the joint.
  • Damage to the labrum can lead to severe pain symptoms and affect mobility.

Hip Dislocation

  • A hip dislocation means the femur ball has popped out of the socket, causing the upper leg bone to slide out of place.
  • Hip dislocations can cause avascular necrosis, which is the death of bone tissue from a blockage in the blood supply.

Hip Fractures

  • The hip bones can be broken down into three parts:
  • Ilium
  • Pubis
  • Ischium
  • A hip fracture, or broken hip, occurs whenever a break, crack, or crush happens to any one of these parts of the hip.

Acetabular Fracture

  • An acetabular fracture is a break or a crack outside the hip socket that holds the hip and thigh bones together.
  • A fracture to this body part is not as common because of the location.
  • Significant force and impact are often necessary to cause this type of fracture.

Symptoms

If any of the following symptoms after a vehicle crash are experienced, it could be a hip injury and should be examined by a medical professional. These include:

  • Soreness or tenderness at the site of injury.
  • Bruising.
  • Swelling.
  • Difficulty moving the hip/s.
  • Intense pain when walking.
  • Limping.
  • Loss of muscle strength.
  • Abdominal pain.
  • Knee pain.
  • Groin pain.

Treatment and  Rehabilitation

A doctor or specialist should always evaluate hip problems and pain symptoms. With the help of a physical examination and diagnostics like X-rays, CT Scans, or an MRI, a physician can diagnose and recommend treatment options. Treatment after a vehicle crash depends on the severity of the damage. For example, hip fractures often require immediate surgery, while other injuries may only necessitate medication, rest, and rehabilitation. Possible treatment plans include:

  • Rest
  • Pain, muscle relaxants, and anti-inflammatory medication.
  • Physical therapy
  • Massage therapy
  • Chiropractic realignment
  • Spinal decompression
  • Exercise therapy
  • Steroid injections
  • Surgery – after surgery, a physical therapist can help stretch and work on muscles around the hip to gain mobility and flexibility for a complete recovery.
  • Total hip replacement

Our team collaborates with the necessary specialists to provide the complete care needed to experience full recovery and healing for long-term relief. The team will work together to form a comprehensive treatment plan to strengthen the hip muscles for better support and increased range of motion.

Movement as Medicine

References

Cooper, Joseph, et al. “Hip dislocations and concurrent injuries in motor vehicle collisions.” Injury vol. 49,7 (2018): 1297-1301. doi:10.1016/j.injury.2018.04.023

Fadl, Shaimaa A, and Claire K Sandstrom. “Pattern Recognition: A Mechanism-based Approach to Injury Detection after Motor Vehicle Collisions.” Radiographics: a review publication of the Radiological Society of North America, Inc vol. 39,3 (2019): 857-876. doi:10.1148/rg.2019180063

Frank, C J et al. “Acetabular fractures.” The Nebraska medical journal vol. 80,5 (1995): 118-23.

Masiewicz, Spencer, et al. “Posterior Hip Dislocation.” StatPearls, StatPearls Publishing, 22 April 2023.

Monma, H, and T Sugita. “Is the mechanism of traumatic posterior dislocation of the hip a brake pedal injury rather than a dashboard injury?.” Injury vol. 32,3 (2001): 221-2. doi:10.1016/s0020-1383(00)00183-2

Patel, Vijal, et al. “The association between knee airbag deployment and knee-thigh-hip fracture injury risk in motor vehicle collisions: A matched cohort study.” Accident; Analysis and Prevention vol. 50 (2013): 964-7. doi:10.1016/j.aap.2012.07.023

Lime Water Perks: EP Functional Wellness Clinic

By
Dr Alexander D Jimenez DC, APRN, FNP-BC, CFMP, IFMCP
-

The human body is about 60% to 75% water. Adequate hydration is necessary to flush toxins from the body, is essential for cognition, prevents dehydration, and provides energy. It can reduce headache onset and aid in weight management. With the summer heat kicking in, it is imperative to replenish the body’s systems from lost sources with water, other rehydrating beverages, and fruits and vegetables. It can be difficult for individuals to drink enough water, making it feel like a chore. Drinking lime water by adding a slice of lime or lime juice can add flavor with beneficial properties for everyday health, nutritional properties, and only a trace amount of sugar.

Lime Water Perks: EP's Functional Chiropractic Clinic

Lime Water

Citrus fruits offer anti-oxidative and anti-inflammatory effects and can help protect the cardiovascular system. Limes can provide a sour boost and a refreshing twist to a cold glass of water.

Lime Nutrition

Limes provide an excellent source of antioxidants that protect the body by preventing or stopping cell damage caused by free radicals or chemicals. Limes contain:

  • Calcium
  • Potassium
  • Magnesium
  • Vitamins A, B, C, and D

Digestion and Gut Health

Drinking lime water improves digestion.

  • The acidic nature of limes causes salivation, which is good for breaking down food for better digestion.
  • Flavonoids in limes stimulate the secretion of digestive juices to regulate different gut physiology in the gastrointestinal tract. They also stimulate the secretion of:
  • Gut hormones
  • Digestive juices
  • Gut microbiota
  • These play an important role in immune function to fight the growth of certain harmful bacteria that can lead to infection.
  • The acidity of limes can clear the excretory system and stimulate bowel activity for individuals experiencing constipation.
  • For individuals with frequent heartburn or acid reflux, drinking a glass of warm water with two teaspoons of lime juice 30 minutes before meals can help prevent reflux symptoms.

Fight Infections

The body’s risk of infection is higher during cold and flu season.

  • Vitamin C and antioxidants can strengthen the immune system to help the body fight off infections like the cold and flu virus.
  • Individuals who take vitamin C regularly may see milder symptoms and shorten the duration of a cold.

Improve Cardiovascular Health

Limes are a good source of magnesium and potassium for heart health.

  • Potassium can naturally lower blood pressure and improve blood circulation, which reduces the risk of a heart attack and stroke.
  • Research is ongoing on lime compounds called limonins that could help reduce cholesterol levels.

Lower Blood Sugar

Limes can be helpful for individuals with diabetes.

  • Limes have a low glycemic index.
  • They help regulate how the body absorbs sugar into the blood.
  • As a result, individuals may experience fewer spikes.

Reduce Inflammation

Arthritis, gout, and other joint problems are caused by inflammation.

  • Vitamin C can reduce inflammation to help relieve symptoms of arthritis and similar conditions that cause joint pain and stiffness.
  • Limes can help reduce uric acid levels.
  • A waste product the body produces when breaking down foods that contain purines.
  • High levels can cause gout.

Weight Loss

  • Citric acids increase metabolism, helping the body burn more calories and store less fat.
  • Regular physical activity is necessary for at least 30 minutes 3-4 days a week.
  • Food portion control is important for weight control.
  • Make one-half of all meals fruits and vegetables.
  • To start the day and increase metabolism, drink a glass of lime water in the morning or have the juice of a lime wedge before meals.

Nutrition Fundamentals

References

Bucher A, White N. Vitamin C in the prevention and treatment of the common cold. Am J Lifestyle Med. 2016;10(3):181-183. doi:10.1177/1559827616629092

Fan, Shunming et al. “Limonin: A Review of Its Pharmacology, Toxicity, and Pharmacokinetics.” Molecules (Basel, Switzerland) vol. 24,20 3679. 12 Oct. 2019, doi:10.3390/molecules24203679

Iorgulescu, Gabriela. “Saliva between normal and pathological. Important factors in determining systemic and oral health.” Journal of Medicine and Life vol. 2,3 (2009): 303-7.

Oteiza PI, Fraga CG, Mills DA, Taft DH. Flavonoids and the gastrointestinal tract: Local and systemic effects. Mol Aspects Med. 2018;61:41-49. doi:10.1016/j.mam.2018.01.001

Panche, A N et al. “Flavonoids: an overview.” Journal of nutritional science vol. 5 e47. 29 Dec. 2016, doi:10.1017/jns.2016.41

Pattison, D J et al. “Vitamin C and the risk of developing inflammatory polyarthritis: a prospective nested case-control study.” Annals of the rheumatic diseases vol. 63,7 (2004): 843-7. doi:10.1136/ard.2003.016097

Peyrot des Gachons, Catherine, and Paul A S Breslin. “Salivary Amylase: Digestion and Metabolic Syndrome.” Current diabetes reports vol. 16,10 (2016): 102. doi:10.1007/s11892-016-0794-7

USDA, FoodData Central. Lime, raw.

Finding Relief From Low Back Pain With Spinal Decompression

By
Dr Alexander D Jimenez DC, APRN, FNP-BC, CFMP, IFMCP
-

Introduction

Lower back pain is a common problem that affects many people worldwide. It can hinder individuals from engaging in physical activities or working on important projects. Failure to treat it promptly can result in disability. Chronic musculoskeletal conditions can also be associated with low back pain, causing the body and spine to misalign and surrounding muscles to overexert themselves, thereby affecting lower body extremities. This article explores the effects of low back pain on the body and the various treatment options available to relieve it. We work with certified medical providers who use our patients’ valuable information to provide low back pain treatments for individuals with musculoskeletal pain related to their lumbar spine. We encourage patients to ask essential questions and seek education from our associated medical providers about their condition. Dr. Jimenez, D.C., provides this information as an educational service. Disclaimer

 

Low Back Pain Causing More Issues In The Body

Are you experiencing discomfort in your lower back? Do you feel stiffness or pain when stretching? Have you felt a radiating pain down your legs? Many people worldwide have dealt with low back pain, a common issue. Research studies reveal that low back pain represents a complex social and economic problem, as it can lead to various issues that overlap and can stem from many potential sources affecting the abdominal cavity in the body. These include nerve roots, muscles, fascial structures, bones and joints, intervertebral discs, and organs. Research studies also indicate that various factors can contribute to the development of low back pain and impact an individual’s routine function. 

 

 

Since low back pain is complex, it is often associated with other musculoskeletal disorders affecting the lower extremities. Some factors contributing to low back pain include prolonged sitting, lifting and carrying heavy objects, poor posture, working with power tools, and vibrating workstations. Many individuals try to continue their routine despite experiencing low back pain, hoping it will go away independently. However, repetitive motions can cause the pain to recur, leading to spinal subluxation. Fortunately, there are ways to manage low back pain while reducing its associated symptoms.

 

The Hidden Link Of Chiropractic Care & Metabolism-Video

Chiropractic Care & Metabolism *The Hidden Link* | El Paso, Tx (2023)

Low back pain is a common issue affecting millions of people worldwide. Multiple factors can contribute to its development, and the severity of the problem can vary. Treatment is often sought to reduce symptoms and promote healing. Research studies revealed that holistic and flexible approaches, such as chiropractic care, can effectively alleviate low back pain and its effects on the abdominals and lower extremities. Combining chiropractic care with other therapies can help individuals recover quickly and effectively. Check out the video above for more information on how chiropractic care and the body’s metabolism can help address low back pain and its overlapping risk profiles.

Various Treatments For Low Back Pain

 

Low back pain is a frequent problem that can make even the simplest tasks challenging and uncomfortable. Research studies revealed that low back pain is often undertreated due to its complex nature and potential for overlapping risk factors that can cause additional symptoms. Fortunately, various treatments are available to relieve the associated symptoms and realign the body. Down below are some of the remedies to alleviate low back pain.

 

Medications

While medications can temporarily relieve back pain, they may only work for acute low back pain. For those with chronic low back pain, taking medications can result in unwanted side effects that may worsen pre-existing conditions. According to Dr. Eric Kaplan, D.C., FIAMA, and Dr. Perry Bard, D.C., authors of “Ultimate Spinal Decompression,” over-the-counter NSAIDs and acetaminophen can be helpful for low back pain, but taking more than the recommended dosage can have negative effects on the body.

 

Spinal Decompression

Chronic low back pain can significantly impact people’s lives, so many opt for non-invasive treatments. These treatments are not only safer than invasive options, but they are also cost-effective and gentle. One such treatment is spinal decompression, which has been shown to improve lower back pain, according to research studies. This technique uses gentle traction to alleviate low back pain caused by compression on the spinal discs and nerve roots. Spinal decompression is a safe and non-invasive solution that can help improve mobility in the lower back. By alleviating affected nerve roots instead of aggravating them, patients can experience relief from chronic low back pain.

 

Conclusion

Experiencing low back pain can greatly affect your health and wellness, causing you to miss out on important activities and work. Unfortunately, this is a common issue that affects many individuals. When left untreated, low back pain can lead to more chronic problems and misaligned body posture. However, spinal decompression is a gentle traction technique that can help relieve low back pain by releasing aggravating nerve roots and stretching affected muscles. This treatment can be very effective and enable many individuals to return to normal activities without pain.

 

References

Allegri, M., Montella, S., Salici, F., Valente, A., Marchesini, M., Compagnone, C., Baciarello, M., Manferdini, M. E., & Fanelli, G. (2016). Mechanisms of low back pain: a guide for diagnosis and therapy. F1000Research, 5(2), 1530. https://doi.org/10.12688/f1000research.8105.1

Grabovac, I., & Dorner, T. E. (2019). Association between low back pain and various everyday performances. Wiener Klinische Wochenschrift, 131(21-22), 541–549. https://doi.org/10.1007/s00508-019-01542-7

Jones, A. D. R., Wafai, A. M., & Easterbrook, A. L. (2014). Improvement in low back pain following spinal decompression: observational study of 119 patients. European Spine Journal: Official Publication of the European Spine Society, the European Spinal Deformity Society, and the European Section of the Cervical Spine Research Society, 23(1), 135–141. https://doi.org/10.1007/s00586-013-2964-5

Kaplan, E., & Bard, P. (2023). The Ultimate Spinal Decompression. JETLAUNCH.

Steinmetz, A. (2022). Back pain treatment: a new perspective. Therapeutic Advances in Musculoskeletal Disease, 14, 1759720X2211002. https://doi.org/10.1177/1759720×221100293

Wong, A. Y., Karppinen, J., & Samartzis, D. (2017). Low back pain in older adults: risk factors, management options and future directions. Scoliosis and Spinal Disorders, 12(1), 1–23. https://doi.org/10.1186/s13013-017-0121-3

Disclaimer

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Sciatica Specialist
STOP SUFFERING! We specialize in advanced non-surgical approaches in treating sciatica. Our focus is to stop the pain, remove the cause and prevent chronic recurrence of complex sciatica pain syndromes. We treat with advanced protocols and supportive care plans. Blessings - Dr. Alex Jimenez DC, MSACP, IFMCP, CIFM, ATN
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